Daily proper water intake and precautions

Depending on your gender, physical condition and intensity of exercise, you should know the proper daily fluid intake. Knowing the required water intake can prevent side effects caused by lack of water in the body.
Water is an essential substance that composes more than 70% of the human body, and if there is a problem in maintaining proper daily water intake, it causes problems in major organ functions in the body.
Daily proper water intake and precautions

The recommended daily water intake varies depending on age and gender. For example, boys aged 9 to 13 years need to drink about 2.1 liters of water a day, but girls of the same age usually consume about 1.9 liters of water.

Adults need to drink 2 liters of water and 2.5 liters of water for men.

In addition, experts say that in certain cases, such as pregnant women, it is necessary to increase 0.3 to 0.7 liters more than the appropriate daily water intake . Now let's take a look at how to calculate the proper daily water intake according to the individual situation and related information.

Relationship between body weight and proper daily water intake
Few people know that the proper daily fluid intake varies with body weight. As you might have expected, skinny people have less fluid intake per day than people with large body sizes.

Relationship between body weight and proper daily water intake
If you calculate the proper daily fluid intake by weight, you may think it's complicated, but there is a simple formula. The value obtained by dividing the weight (lbs) by 2 (oz.) is the appropriate daily water intake.

The following are examples to help you understand.

If your weight is 116 lbs, your body weight is divided by 2, and 58 oz is the proper daily fluid intake. In other words, you should drink about 5 cups of water a day.

Remember the proper daily water intake formula for each body weight (lbs)/2 = the appropriate daily water intake (oz).

Special case
According to experts, people who exercise or do vigorous physical activity need to replenish one liter of extra water per hour of movement .
As you all know, fruits and vegetables have a high moisture content . If you don't eat enough fruits and vegetables, you should drink at least 2 liters of water each day. If you have eaten fruits and vegetables with a high moisture content, it is calculated by including them in the proper daily water intake as with other foods.
How to fill your daily fluid intake
If you have a disease or weak immunity, maintaining fluid in the body is essential, so drink more water than usual.
How to fill your daily fluid intake
There are people who forget about the proper daily fluid intake or who are unable to replenish it properly for many reasons. Here are some tips on how to fill your daily fluid intake.

Drink a glass of water before meals: it's easy to remember, so you can quickly get it wet . Drinking a glass of water before meals can also help improve your metabolism.
How to fill your daily fluid intake
Also get up in the morning and drink a glass of water before bed . In the meantime, drink enough water to fill the proper water intake.
Some people do not like to drink water because they cannot taste anything . But you shouldn't drink sugar water.

If you keep blinking your daily fluid intake , let's create an hourly hydration plan!

4 ingredients to help you lose weight

4 ingredients to help you lose weight

In addition to the essential diet and exercise, certain recipes can also help you lose weight.

4 ingredients to help you lose weight

Belly fat smoothie
Now, let 's look at 4 ingredients that can help you lose weight. Pineapple, broccoli, cucumber and celery make great detox smoothies. To make a smoothie, you need the following ingredients.

1 celery stem
1 medium cucumber
1 cup chopped parsley
3 fresh pineapple slices
The first thing to do is wash the vegetables and pineapple, then remove the peel. Add all ingredients to the blender and grind well. Do not add ingredients such as salt, pepper, sugar or sugar substitutes.

Read more:  Sugar vs Salt: Which is worse if you overdose?

To see the effect, you need to make a smoothie and drink it within 15 minutes so that the efficacy of the ingredients does not go away.

You Need Should drink this drink on an empty stomach in the Early Morning. Combine smoothies with exercise and healthy eating habits . Only then can you see a definite result.

4 ingredients to help you lose weight
Are you curious why this drink has such a powerful effect? Do you want to know why there are so many benefits to act quickly? The answer can be found in the perfect combination of beverage ingredients.

4 ingredients to help you lose weight
First , let's look at celery, a low-calorie food. 100g of celery is only 16kcal, so it helps to lose weight. It is also a food rich in fiber.

According to some studies, simple methods, such as increasing fiber intake in your diet, are one of the most important components in losing weight.

Like celery, cucumber provides fiber and has the same nutritional value as celery, so it has a low calorie content. Cucumbers are made up of 95% moisture, so eating this vegetable can help you consume 2L of water a day, which is the recommended way to lose weight .

4 ingredients to help you lose weight
Parsley is another healthy food. Parsley contains-3.3grams-of-fiber-per-100 grams. In addition, the same amount of cucumber and celery contains 0.5g and 1.6g of fiber, respectively.

Read more:  Abdominal fat: 8 reasons why fat builds up in your abdomen

Pineapple contains 1 g of insoluble fiber per 100 g and is 50 kcal. In addition, pineapple improves the flavor of smoothies and acts as a diuretic, helping to remove body fluids.

Other Smoothie Recipe
4 ingredients to help you lose weight
As mentioned earlier, smoothies to lose weight are best when taken on an empty stomach. You should eat once a day, but it can depend on how much you need to lose weight.

If you want to burn fat, try some of these smoothies.

Materials required
Orange juice or lemon juice
how to make
Wash all ingredients, remove seeds, cut and place in blender. Then, grind with water to complete a soft drink. now add  lemon juice or orange juice. Let's drink the finished drink in a glass.

This simple smoothie has a high fiber content and has a strong diuretic effect. It is also a helpful drink if you want to lower your blood pressure in a natural way. It can purify blood and lower cholesterol .

Why do we eat processed foods?

Why do we eat processed foods?

Super-processed food consumption is increasing. According to the Pan American Health Organization, eating habits in low- and middle-income countries as well as in high-income developed countries are changing.
Super Processed Foods (UPF) are not good for your health. But why are we eating super-processed foods? Nowadays, there are many opinions as to why the consumption of processed foods containing a large amount of chemical additives or preservatives increases.

Processed food type
Processed foods can be divided professionally as follows:

Unprocessed or minimally processed foods: These are healthy nutritional foods, such as soups or homemade salads, that have retained their nutrients or have undergone minimal processing.
Processed foods:   Foods processed artificially. High-calorie, low-nutritive additives such as sweeteners, butter and margarine, fat, sugar and starch are mixed.
Super-processed foods: Foods mixed with processed ingredients such as French fries and desserts.
Super-processing additive
Super Processed Food Features
In general, processed foods contain saturated fats, trans fats , sugars and salts, and sweeteners, emulsifiers, preservatives, stabilizers, solubilizers, binders, pigment enhancers and artificial flavor ingredients.

Eating a lot of super-processed foods increases the incidence of obesity , heart disease, high blood pressure, type 2 diabetes and some cancers.

Eating a lot of super-processed foods instead of fresh or organic foods can significantly reduce your intake of micronutrients such as fiber, vitamins and minerals, and  harm your health.

Reasons for Super Processed Food Consumption
There are many interesting studies on super processed foods, but why is the consumption increasing? A recent survey revealed several reasons for choosing super-processed foods.

The main reason people choose super-processed foods is their shelf life . It is also said to eat super-processed foods, such as saving cooking time, accessibility, rapid hunger, and lack of healthy processed foods.

Advertising also works on the choice of super-processed foods, because consumers usually buy the products they see in advertising. Super-processed foods usually attract consumers with gorgeous outer packaging and low prices .

Super processing expiration date
Other matters about super processed food
It is not easy to distinguish between processed foods and super-processed foods.

80% of foods sold at Super are processed foods : sweet drinks, semi-cooked foods, pastries, frozen foods, cookies, desserts, hamburgers, candy, refined grains, pizzas and energy bars.
Super-processed food creates wrong eating habits : Fast food affects lifestyle , tame artificial ingredients and stimulate appetite.
Cookies and sweet drinks are not real food: Cookies and sweet drinks that are high in calories without nutritional value contain large amounts of fat, sugar and salt, and some products have a sugar content of 250g.
Nutritional information
You need to be able to tell the difference between a complete food and a superfood that contains additives .

Super-processed foods include raw materials such as hydrogenated milk, hydrolyzed proteins, refined grains and wheat flour .

The U.S. Health Organization's super-processed food additives have a strong taste and can hide health-related issues.

The reason people eat super-processed food is because it has a long shelf life, is easy to eat, and is delicious and affordable.

Compared to organic and healthy food, the production cost of super-processed food is low, so the supply price is low.

Common shoulder problems and prevention

Common shoulder problems and prevention

Shoulder problems are common among athletes and bodybuilders. Therefore, this article is intended to help identify and prevent the most common shoulder pain.
Common shoulder problems are common among athletes. The shoulder is a complex part of the body. These injuries can easily deteriorate with movement, causing discomfort and negatively affecting daily life.
Common shoulder problems and prevention

Shoulder pain and injuries can make simple movements more difficult or uncomfortable. In addition, these injuries can be acute or chronic, depending on whether early diagnosis and the duration of pain or disability occur.

However, most shoulder-related problems are related to muscles, ligaments, and tendons rather than bones . An uncomfortable sensation may slowly develop through repeated and intense training routines. Therefore, it is useful to know the most common shoulder problems and what to do to prevent them.

The most common shoulder problems
The most common shoulder problems among athletes are:

1. tendonitis
The first issue to mention is tendonitis. The tendon is a band of solid fibrous tissue that connects the muscles to the bones. As a result, most tendonitis is inflammation of the tendon.

The tendons most commonly affected on the shoulder are one of the four tendons, the rotator cuff and the two forks .

2. bursitis
Synovial sac is a small sac containing fluid in all joints of the body, including the shoulders. It acts as a cushion between the bones and surrounding soft tissue and helps reduce muscle and bone friction.

The most common shoulder problems
Sometimes excessive movement of the shoulder can cause inflammation and swelling of the synovial sac between the rotator cuff and the shoulder blade. As a result, subarachnoid bursitis, a common problem with shoulder pain, occurs.

3. Shoulder instability
Shoulder instability is a problem that occurs when the top of the upper arm falls off the shoulder . It can be caused by sudden injuries or intense activity with the shoulders.

Shoulder dislocation is considered to be incomplete when the protruding part of the upper arm bone is partially removed from the indentation of the shoulder. This is called incomplete dislocation . Complete dislocation means that the protruding part has completely come out of the recess.

Dislocation occurs repeatedly when the ligaments, tendons, and muscles around the shoulders become loose or torn. Recurrent incomplete dislocation or complete dislocation causes pain and instability when lifting the arm. If incomplete and complete dislocation continues to occur, the risk of developing shoulder arthritis increases.

“What is more important than to fall is to stand up again.”

-Vince Lombardi-

4. Rotator cuff tear
Separation and rupture of tendons can occur due to degenerative changes in tendons or acute injuries due to age, long-term excessive use, wear or sudden injuries. This rupture can partially separate the tendon from the bone.

In most complete ruptures, the tendon separates from the bone. The most common shoulder problems are rotator cuff tears and biceps tears.

5. Five dogs
The fifty-one dog restricts joint movement. Causes the accumulation of abnormal tissue bands in the joints that affect the free movement of the shoulders.

Due to pain or surgery, the shoulder is'hardened' and the patient is unable to move this area frequently and adhesions can accumulate.

5. Five dogs
6. Arthritis
Arthritis occurs when the smooth surfaces of cartilage around the shoulder joint bones are severely worn.

The most common cause of arthritis is excessive joint use . Treatment for shoulder arthritis depends on the severity of the pain.

However, in this situation, experts recommend taking a break with anti-inflammatory drugs and cortisone injections. In some cases, artificial joint surgery may be necessary.

How to prevent shoulder problems
The first step in preventing shoulder injuries is to wear appropriate equipment when performing vigorous activities . For example, there is a guard worn on the shoulder. Use proper protection whenever you exercise .

Another precaution is to practice proper tackling and blocking techniques. To make your shoulders more flexible and less susceptible to injury, you should follow a strengthening and conditioning program that helps strengthen your shoulders.

But don't forget to listen to yourself. If your shoulder hurts after an activity, don't ignore it. If the pain is severe and does not subside, visit a hospital.

Finally, it is recommended that you prepare properly for every exercise. In other words, you should do warm-up exercises before your workout and then finish up. So start training slowly and gradually increase your intensity.

Most shoulder-related problems are caused by vigorous sports, hard workouts, or lifting heavy objects. Therefore, special attention should be paid to these activities.

What to do and what not to do when exercising during pregnancy

Many experts recommend walking as one of the most beneficial exercises to do during pregnancy. Start walking at moderate speeds 2-3 times a week and increase your walking time, speed, and slope if you have more energy and stamina.
Most of it is beneficial for the body to exercise during pregnancy. However, you need to consult a doctor to find out which routine is best for you. The level of exercise you choose depends primarily on your body condition before pregnancy.
What to do and what not to do when exercising during pregnancy

Exercises you can do during pregnancy
Exercises you can do during pregnancy largely depend on what your pregnant woman can enjoy and what doctors recommend. Swimming, for example, is a great sport because it doesn't feel weight while floating. Combining cardio training, strength training and stretching is the best activity to do during pregnancy, as long as you avoid avoiding high-impact exercises on your body.

Exercises you can do during pregnancy
Of course, if you liked running before pregnancy, you may need to make some changes to your routine, but you are likely to be able to keep running. During the first 5 minutes and the last 5 minutes, let's slow down the running speed for warm-up and finish.

Many women experience dizziness during the first three months of pregnancy and the center of gravity changes as the fetus grows. Therefore, especially during the last three months of pregnancy, it is difficult to maintain balance, making exercise difficult.

You should also stop when your body shows unusual symptoms and signals you to stop exercising. The signs that the body needs to take some rest are: Pay attention to this.

Difficulty breathing
Fast heart rate
Pain in the back, pelvis, or related areas
You should also keep in mind that body temperature is very important when exercising during pregnancy  . Body temperature above 39 degrees is not good for babies. Do not exercise at high temperatures, as fetal development can cause problems.

When the weather is hot, do not exercise outdoors during the hottest hours. Also , don't forget that it is not easy to know if your body temperature is rising when swimming . The water always gives me a refreshing feeling.

Exercises to avoid during pregnancy
Most doctors do not recommend exercises that you should lie on your back, especially in the first three months of pregnancy. The following exercises should be avoided during pregnancy, unless your doctor tells you otherwise.

Up and down the stairs
Exercises, including the sudden change of direction
Exercises that can hurt your abdomen
Also, experts do not recommend sports, including any physical contact, such as skiing, diving and horseback riding. These sports have a high risk of falling and can cause serious injuries due to dangerous sudden movements.

Exercises to avoid during pregnancy
If you enjoy aerobic exercise, you can do very useful step aerobics during pregnancy. However, as the number of months progresses, the height of the scaffolding must be reduced. In addition, the rhythm should be adjusted so that the body does not become exhausted.

If you have any of the following symptoms, you should stop exercising and seek medical advice immediately.

Abnormal pain
Vaginal pain
Faster heartbeat and strong pain in the chest
Dizziness and dizziness
Difficulty breathing
Uterine contraction

Exercise during pregnancy is a very healthy activity for your body, as long as you are careful in the right way. Talk to your doctor about what you can and cannot do.

6 supplements to help with erectile dysfunction

6 supplements to help with erectile dysfunction

Some solutions to erectile dysfunction include taking medications, but you may rely on natural remedies. Here's how to end this naturally.
According to a study conducted by the Massachusetts Institute for Male Aging, nearly 50% of men over 40 suffer from erectile dysfunction. We are referring to erectile dysfunction, a global outlook explaining the growing number of Viagra consumers.

However, not everyone can take this medication easily. Therefore, many people are looking for a natural solution, and in fact there are some studies on this type of treatment. Some doctors and laboratories have found natural substances that successfully treat this problem.

Some supplements that may help men who prefer a natural alternative to this problem are:

L-arginine: a surprisingly effective supplement for impotence
L-arginine is an amino acid produced by the human body. The basic function is to relax the blood vessels to produce nitric oxide to maintain erection.

L-arginine: a surprisingly effective supplement for impotence
Commercially available products of L-arginine are available online. A study conducted in 2003 showed excellent results when mixed with Pycnogenol, a natural dietary supplement derived from the French coastal pine bark extract .
6 supplements to help with erectile dysfunction

Southern Bird: Natural anabolic steroid
It may be hard to believe, but one of the best natural remedies for erectile dysfunction comes from plants. Indeed, namgas contain natural anabolic steroids that are beneficial to the human body. One of the amazing effects of this plant is that it helps the body release testosterone.

It also helps regulate high stress scores . Anxiety and stress are important triggers for impotence. The only problem with this supplement is that it cannot be used by people with kidney failure.

Pycnogenol and Zinc Help Erectile Dysfunction
The use of Pycnogenol has been successfully demonstrated when mixed with other materials. From the foregoing, you may already have noticed how effective it is when mixed with L-arginine. And mixing with zinc can improve sexual function.

Indeed, the lack of zinc in the body causes serious health problems. If you don't eat enough foods with this ingredient, your immunity will get weaker. In addition, there is actually a close relationship between erectile dysfunction and zinc deficiency.

Ginseng: a vasodilator provided by nature
Ginseng has numerous medicinal properties. This plant has vasodilating properties , which is the best choice for people with cardiovascular problems. Ginseng basically produces nitric oxide to improve blood circulation.

Ginseng: a vasodilator provided by nature
The effect of ginseng on the male body is very similar to that of testosterone . We can think of this root plant as a supplement to help regulate the cardiovascular system.

Yin and Yang Kwak: Another amazing herb from Asia
Yin- yang, also called'horny goat weed', is used to treat many diseases in Asia. It is believed that Yin Yang Kwak has a great effect on the treatment of erectile dysfunction in patients with kidney failure.

The only problem with these drugs is that there are not many studies demonstrating their effectiveness. However, there are many studies in progress with experts who highly appreciate the characteristics of Eum and Yang.

Propionyl L-carnitine may also help treat erectile dysfunction
These dietary supplements are used by fitness to burn fat and build muscle. In addition to these benefits, it also greatly improves muscle blood circulation.

Propionyl L-carnitine may also help treat erectile dysfunction
The principle is simple. The more blood that fills the penis tissue, the more likely it is to become an erection. Athletes are well aware of the effects of pyrionyl L-carnitine, but there is not enough research showing it to be effective in treating premature ejaculation .

In summary, there are natural substances that can help improve your sex life before resorting to more powerful drugs like Viagra .

The human body can simply process or produce most of these compounds without harm .

Anyway, to avoid unnecessary risks, you should first consult with an expert.

7 benefits of playing sports for fun

7 benefits of playing sports for fun

There is one thing we need to learn from children. It's about choosing the sport you like the most, having a good time, and getting out of your daily routine for a while. Playing sports for fun has tremendous health benefits. Let's learn more now.
People often tend to think of sports as a compulsory task or a difficult activity to enjoy. This is why many people quit sports shortly thereafter . It is unthinkable for them to play sports for fun.
7 benefits of playing sports for fun

But what can you do while playing sports? Needless to say, there are numerous benefits to health and well-being. So how can you change your thinking about sports? How can I view it as a fun activity?

Sports for fun
Of course, the goal is to have fun in sports. If you find a fun activity to exercise, you will likely continue over time.

There are effective techniques you can use to find your favorite sport. When you have a sport you like, you'll want to do it when you're tired, on a tight schedule, or when other typical pingers come to mind.

But it's important to understand that it can take time to find the ideal sport for you. So, before making a final choice, be patient and try some activities.

7 benefits of playing sports for fun
If you like outdoor activities, gyms, exercise alone, or like to play with friends, think about your favorite activities. These factors are very important in finding the right sport for you.

Another way we can do is to start a fitness journey with friends and family. Having someone around you can motivate you to achieve your goals, feel strong, or have fun in the process.

Benefits of playing sports for fun
Social activities
Sporting for fun, not duty, is a great opportunity to meet new people, socialize and make new friends . It also has the effect of encouraging the team to continue to develop the bonds formed between those who exercise .

The benefits associated with lung health are obvious. Regular sports improve breathing significantly. Medium and long-term lung capacity will be very high.

Anxiety and stress control
Stress is part of everyone's life, especially those who live in big cities or face difficult situations. Regular sports is a powerful support group that significantly reduces stress and anxiety .

7 benefits of playing sports for fun
Healthy heart
Everyone knows that sports strengthen the heart. The heart is made up of muscles, so exercising daily improves your abilities significantly.

good mood
If you start exercising regularly, you can feel a positive change in your mood. Sport releases endorphins that relax your body and make you feel better. In fact, endorphin is best known as a'happiness hormone'.

In addition, sports improve the quality of sleep that affects energy throughout the day .

Healthy weight
Combining healthy eating habits with your favorite workouts will help you achieve your desired fitness goals faster , such as losing weight or maintaining your current weight .

When you achieve your goals, you increase your self-esteem, which in turn increases your happiness.

Stronger immune system
According to several scientific studies, regular exercise significantly improves the immune system . Therefore, people who play sports as part of their daily lives tend not to get sick often.

The benefits of playing sports for fun vary. The biggest rewards for patience and effort are physical health and mental well-being.

Team Sports: Fun Guarantee
If you choose team sports, you will surely be able to laugh and have fun. It's a great way to relieve anxiety and stress that builds up throughout the day .

Finally, you shouldn't consider playing sports as a compulsory thing. Instead, you should think of it as a time to relax, have fun, and get away from the problems you face every day.